You will need:

For the cookie:
2 cups all purpose flour
1 teaspoon baking powder
¼ teaspoon salt
1/3 cup unsalted butter
1/3 cup canola oil
½ cup sugar
1 large egg
1 tablespoon milk
¾ teaspoon vanilla extract

For the spread:
8 ounces reduced fat cream cheese
2 tablespoons sugar
¼ teaspoon vanilla extract

Fruit:
For this dessert, use different fruits in a variety of different colors. Red berries, green grapes, kiwi and papaya are all good options. You can also use bananas.

2 kiwis, 1 papaya, 1 box each of raspberries and blueberries, and a handful of grapes. Sliced bananas should be coated with lemon juice to keep from turning brown while you assemble.

Glaze:
¼ cup marmalade diluted with 1-2 teaspoons of water, or any jelly heated a bit to soften.

Preparation:
Preheat the oven to 375 degrees. Lightly grease a flat 14-inch round baking sheet with butter.

To make the cookie, into a bowl or onto wax paper, sift together the flour, baking powder, and salt. Set aside.

In a mixing bowl with an electric mixer on medium speed, cream the butter and oil for about a minute. Slowly add the sugar, then the egg, milk, and vanilla, beating until well-blended, for about 2-3 minutes.

With the mixer on the lowest speed, add the flour mixture, mixing just until combined.

Pat the mixture ¼ inch thick onto the baking sheet. Prick all over with a fork. Bake for about 12 minutes until the edges are lightly browned. Cool completely.

To make the spread, in a small bowl, using and electric hand mixer on medium speed, beat the cream cheese, sugar and vanilla until well combined.

Spread the cream cheese mixture on the cooled cookie. Decorate with fresh fruit and brush all over with the glaze. Serve within 1-2 hours, otherwise, refrigerate.

Serves: 8-10

Chef Jack

1 teaspoon olive oil
1 pound boneless, skinless chicken breast, cut into 1-inch chunks
Pinch plus ½ teaspoon of salt
Black pepper to taste
1 cup chopped onion
2 cloves garlic, minced
2 ½ cups chicken stock
1/3 cup all-purpose flour
1 large carrot, cut into 1-inch slices
1 stalk of celery, cut into 1-inch slices
1 small rutabaga, cut into 1-inch pieces
10 to 12 small red potatoes, halved (unless they are tiny)
10 to 12 tiny mushrooms, halved if large
1 bay leaf
1 cup of small broccoli florets
¼ cup chopped fresh parsley

Preparation:

1. In a large sauté pan, heat the oil over medium-high heat. Add the chicken, sprinkle with a pinch of salt and pepper, and cook, turning and separating, until all sides are lightly browned, for about 2-3 minutes. Add the onion and garlic and cook, stirring, for about one minute more.

2. In a small bowl, whisk together the chicken stock and flour and add to the pan. Add the carrots, celery, rutabaga, potatoes, mushrooms, bay leaf, the ½ teaspoon of salt, and some pepper. Bring to a boil, then reduce the heat to low, cover, and cook for 15 minutes.

3. Stir in the broccoli and parsley, cover and cook for another 3 minutes

Cook with a passion

Chef K

Chicken and Peppers

You will need:

2 teaspoons olive oil
¾ pound boneless chicken breasts, cut into 1-inch chunks
¾ teaspoon salt
Black pepper to taste
½ cup diced onion
1 clove garlic, minced
1 ½ cups of long-grain rice
1 tablespoon tomato paste
¼ teaspoon dried thyme leaves
2 ½ cups chicken or vegetable stock or water
3 bell peppers (red, yellow, orange or green), cut into ½ inch wide strips
2 tablespoons chopped fresh parsley

Preparation:

In a large sauté pan, heat 1 teaspoon of olive oil over medium heat. Add chicken pieces and sprinkle with a ¼ teaspoon of the salt and a little pepper. Cook, stirring, just to brown all sides for 3 or 4 minutes, but do not cook through. Remove the chicken to the bowl.

In the same pan, heat the remaining 1 teaspoon of olive oil over medium heat. Add the onion and garlic and cook, stirring for one minute. Add the rice, tomato paste, and thyme and cook, stirring for about 2 minutes.

Add the stock or water, bell pepper strips, parsley, chicken with its juices, the remaining ½ teaspoon of salt and pepper. Combine thoroughly, bring to a boil, then reduce the heat to low, cover, and cook for about 20 minutes, stirring occasionally.

Remove from the heat and let stand, covered, for about 10 minutes so all the liquid gets absorbed.

Serves: 4-6 people

Chicken Asparagus Bow Ties

You will need:

8 ounces of bow tie pasta
3 teaspoons olive oil
1 pound boneless chicken breast, cut into 1-inch chunks
½ teaspoon salt
1 bunch of asparagus, cut into 1-inch pieces (about 2 cups)
1 tablespoon unsalted butter
1 tablespoon all-purpose flour
1 ½ cups 1% low-fat milk
¼ grated parmesan cheese
Black pepper to taste

Preparation:

Cook the pasta as per the package directions

While the pasta cooks, in a large sauté pan, heat 2 teaspoons of the oil over medium heat. Add the chicken, sprinkle with ¼ teaspoon of the salt, and cook, stirring, until nicely browned on all sides and cooked through, about 5 minutes. Remove the chicken to a bowl and set aside.

In the same pan, heat the remaining 1 teaspoon of oil over medium heat and add the asparagus. Cook, stirring, until softened but not soggy, 3-4 minutes. Remove the asparagus to the bowl with the chicken.

Remove the pan from the heat to cool it down a little, then add the butter and place the pan over medium-low heat. Add the flour and stir with a whisk for about a minute. While whisking, slowly add the milk and bring to a boil. Continue cooking, stirring, until thickened, about 3 minutes.

Remove the pan from the heat and stir in the Parmesan, bow ties, the remaining ¼ teaspoon of salt, and pepper. Stir in the chicken and asparagus with any juices that remain.

Serves: 4

Chef Jack

If it were so easy, you wouldn’t hear about New Year’s Resolutions for weight loss, or you wouldn’t see people doing everything in their power to get thin and fit.

Even though losing weight is hard, there are some ways to make maintaining your weight a little easier, especially when it comes to fighting those hard-to-ignore food cravings.

Here are some tips and tricks you may have never thought of before that can help you stay on track.

Brush Your Teeth

Other than making your teeth pearly white, it is common knowledge that toothpaste makes even the greatest-tasting food taste plain “yucky”.

You may brush your teeth to prevent cavities, but using toothpaste as a roadblock for cravings may seem a little strange—but it works!

Think about it. If you brush your teeth before you go to sleep, it’s because you are done eating for the day. Even if you don’t go to sleep right away, you are less likely to eat anything simply because your teeth have already been cleaned and polished. Why not take this same philosophy, and use it to control those powerful cravings for all things sweet between meals.

Keep a small compact toothbrush handy at home or when you are at the office. Always make sure to brush your teeth after your lunch break. By the time dinner rolls around, the toothpaste taste should be worn off, leaving you room to enjoy a healthy and delicious meal.

Set Aside Some Time to Snooze

One of the biggest triggers of food cravings is fatigue. That’s why most of us reach for the sugar-coated doughnut, or the candy bar for a jolt of energy when 2pm rolls around.

Well, instead of satisfying your sugar itch, reach for the light switch instead.

Power napping has been shown to help boost your memory, cognitive skills, creativity and energy levels. Usually all you need is about 10-20 minutes.

Taking a power nap here and there is also better for your diet. A healthy diet will always prescribe a good dose of rest in order to stay on track. If you don’t get enough rest, you are more likely to reach for things like high-sugar energy drinks or coffee to get you back up to speed.

So, shake off your mid-day sugar habit and hit the snooze button instead.

Chew, Chew, Chew!

Chewing gum has actually been shown to help you maintain a healthy weight by controlling food cravings. In fact, a study conducted in 2007 showed that chewing gum not only helps control your appetite, but dieters usually reduce their calorie intake from snacks by about 25 calories.

Even though chewing gum is helpful, you want to stick with the sugar-free kind if you are going to maintain a healthy weight. Not only to keep your bright smile, but to keep those temptations for sweets out of where they should be—your appetite.

Holly Kistler, Registered Dietitian

Her Motivation: As one of the lead dietitians for BistroMD, Holly has always tried to live a healthy lifestyle, and has a history of enjoying cardio and working out.

“I have been a runner for over 12 years, and I find this type of cardio to be very exhilarating and fulfilling,” says Holly. “For as long as I can remember, I have always enjoyed running and I love to participate in events like 5 and 10k’s.”

As a dietitian for BistroMD, Holly also enjoys teaching others the importance of a healthy diet and loves seeing clients achieve their goals.

“I’m very passionate about health and nutrition, and it is always so rewarding to see clients who succeed at living a healthier life,” says Holly.

Why be a Spartan?

“When I was in college, I ran the steeplechase, which is a race that includes barriers and water jumps,” says Holly. “It’s definitely similar to the Spartan Race, but I am looking forward to the extra challenges that this race has to offer.”

Even though Holly is an expert runner, resistance training has been an enjoyable challenge.

“We are really lucky to have Sean as our trainer, and I’ve learned a lot from him,” says Holly. “The resistance training has been great. Rewarding, but definitely challenging.”

His Motivation: You might refer to Sean as the “glue” of the Real Food Warrior Team.

In order to prepare BistroMD’s Spartan Warriors for battle, Sean has created a custom program based on the needs and physical requirements of each individual team member.

“Each of our warriors has been utilizing a training program consisting of progressive advanced cardio techniques, strength and power training, as well as agility and coordination exercises,” says Sean. “It’s been really great seeing our warriors progress.”

Why be a Spartan?

“This race is very challenging, and will be a test of the mind and body,” says Sean. “About 25% of the US population routinely engages in physical exercise. A small fraction of this 25% even consider engaging or actually complete a race like this. It will be a great feeling of accomplishment once we cross that finish line.”

Other than being the team’s fitness expert, Sean has also enjoyed working out with his team members.

“Working out as a team has really been a lot of fun,” says Sean. “Even though I am their coach, I always have a good time working out with our team.”

Her Motivation: No doubt a “girly-girl” Amanda hopes that the Spartan Race will make her a little more tough and athletic.

“I’ve always been active, but I have never done anything as physically challenging as the Super Spartan Race,” says Amanda. “In high school and college, I was never into athletics, so this has been quite an interesting challenge for me.”

Why be a Spartan?

“I’m doing the Spartan Race because it is something that no one will expect me to do,” says Amanda. “I have really been enjoying the workouts, and I’m really looking forward to crossing that finish line.”

Even though the mud pit and fire is not that girly, Amanda feels more comfortable with the race, thanks to her teammates.

“We really motivate each other, and we encourage each other to keep going. It’s been a big help,” says Amanda.

His Motivation: Despite the tough and grueling workouts, Wes has been enjoying getting into his best shape yet.

“I played football in high school, so I’m really enjoying getting into the power-lifting and strength-training aspects of this workout again,” says Wes. “The biggest motivator for me is getting back into the shape I was before I entered college and slacked off.”

Why be a Spartan?

Other than pushing himself to extreme physical limitations, Wes is mostly looking forward to crossing the finish line at one of the world’s most challenging obstacle races.

“In high school, I was very athletic and competitive, so that drive to cross over the finish line is something that fuels me even more,” says Wes.

Her Motivation: As a Registered Dietitian for BistroMD, don’t let the medical background fool you. Carrie is just as pumped to crawl through mud as the next guy in her preparation for the Super Spartan Race.

“I am really excited about the Super Spartan Race, and I have been strictly following the workout plan Sean, our fitness expert, has laid out for us,” says Carrie.

Carrie has always been active, and has a strong cardio background. She’s run five half marathons, and is currently training for her sixth.

Why be a Spartan?

“Training for the Spartan Race has been great because I’m able to add in the resistance and strength-training activities into my current cardio routine,” says Carrie. “Being able to train with my coworkers has also been a great bonus. We have a lot of fun training together.”

To keep her energy levels up, Carrie drinks plenty of water and loves to snack on fruits and vegetables between meals.

His Motivation: An avid fan of all things involving obstacle courses, Al has always wanted to do a race like the Super Spartan Race in Miami.

“There are several people from my gym who have done this type of event before, and they had a blast,” says Al. “I wanted the chance to do something fun, but also something that was very challenging.”

Why be a Spartan?

“Growing up, I was overweight and had asthma, which limited my physical activity,” says Al. “Over the past few years, I have made a strong commitment to changing the way I live and I am proud to be at this point where I am able to compete in an event like this.”

Doing the race with his fellow Spartan warriors at BistroMD has also turned out to be a very rewarding bonus for Al.

“I love being part of the camaraderie of doing this race with my co-workers,” says Al. “I hope we can inspire others to make a healthy change in 2012, even if it’s by doing something as challenging as the Super Spartan Race.”